1.31.2017

WOD
OPEN WOD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

SWOD
5 Rounds
5 Strict Muscle Ups
Immediately into a 2 Minute recovery row and then back to 5 Strict muscle ups
Can’t do 5 strict muscle ups but can do 3? Do 3. Can’t do 3 but can do 1? Do 1 and then finish with kipping. Can’t do a strict muscle up? Do 5 kipping muscle ups… You get the picture.
Can’t do Ring muscle ups yet? Do 5 Strict unbroken weighted Pullups. Can’t do weighted pullups? Do 5 Strict unweighted pullups. Can’t do strict pullups? Do 5 Negative pullups. Can’t do negative pullups? Do 5 strict ring rows.
The Recovery row is mandatory. With the strict movements above we are working those fast twitch muscles. We are using the recovery row help clear the fatigue generated during the strict movement. This is done at a slow pace. Fast on the strict movement recover during the row. This will improve your capacity in the strict movement.

SPARTAN
5 Rounds
200 Meter Row
10 Burpees over the rower
Then:
Plank 1 Minute
100 Mountain Climbers
Plank 1 Minute
100 Air Squats
Plank 1 Minute
100 Flutter Kicks

Leave a Reply

Your email address will not be published. Required fields are marked *